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ACE Lesson 3: Physical Activity > Physical Activity and Responses to Aerobic Exercise > Flashcards

Physical Activity and Responses to Aerobic Exercise Flashcards

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1
Q

any bodily movement that comes about from the contraction of skeletal muscle and that increases energy expenditure

A

physical activity

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2
Q

5 major components of physical fitness

Mnemonic: MCFBM - My Cat Finds Black Marbles

A

1) Muscular Fitness (strength and endurance)
2) Cardiovascular / Cardiorespiratory Endurance (aerobic power or fitness)
3) Flexibility
4) Body Composition
5) Mind/Body Vitality

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3
Q

the maximal capacity of the heart, blood vessels, and lungs to deliver oxygen and nutrients to the working muscles so that energy can be produced

A

cardiovascular/cardiorespiratory endurance

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4
Q

components of lean body mass

A

bones, muscle, nervous tissue, skin, organs, and blood

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5
Q

essential body fat percentage for men

A

2-5%

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6
Q

essential body fat percentage for women

A

10-13%

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7
Q

health disorders associated with excess body fat

A

hypertension, type 2 diabetes, coronary artery disease

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8
Q

T/F: During exercise, the parasympathetic nervous system is inhibited and the sympathetic nervous system is stimulated.

A

True

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9
Q

the amount of time it takes for physiological processes that occur with the beginning of exercise to meet the increased demand for oxygen

A

2-4 minutes

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10
Q

systems (metabolic pathways) used to produce energy at the onset of aerobic exercise

A

phosphagen system and anaerobic glycolysis

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11
Q

at cessation of exercise, oxygen consumption slowly declines but is still above resting levels; energy used during this time replenishes depleted phosphagens, eliminate accumulated lactate, and restores other homeostatic conditions (thermoregulation, tissue resynthesis)

A

excess post-exercise oxygen consumption (EPOC)

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12
Q

exercise intensity is so high that steady-state aerobic metabolism no longer is sufficient to meet the metabolic demands and therefore the muscles have to supplement ATP production via anaerobic metabolism

A

anaerobic threshold (AT)

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13
Q

T/F: Once AT is exceeded, lactate accumulates progressively in the blood, the oxygen deficit and corresponding EPOC are extremely high, and exercise cannot be performed for more than a few minutes.

A

True

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14
Q

the first ventilatory threshold is also referred to as this

A

lactate threshold

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15
Q

the second ventilatory threshold is also referred to as this

A

respiratory consumption threshold (RCT) or onset of blood lactate accumulation (OBLA)

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16
Q

T/F: There is an increase in respiration in order to clear out or blow off excess CO2 and is referred to as the ventilatory threshold (VT).

A

True

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17
Q

first change in breathing pattern; first time lactate begins to accumulate in the blood, represents hyperventilation relative to VO2, and the need to blow off CO2 represented by the buffering of acid metabolites

A

first ventilatory threshold (VT1)

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18
Q

point where lactate is rapidly increasing and represents hyperventilation even relative to the excess CO2 that is being produced; blowing off excess CO2 is no longer adequate to buffer the increase in acid metabolites

A

second ventilatory threshold (VT2)

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19
Q

amount of time a well-trained individual can maintain VT1

A

1-2 hours

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20
Q

amount of time a well-trained individual can maintain VT2

A

30-60 minutes

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21
Q

measure of pressure in the arteries during the relaxation (diastole) phase of the cardiac cycle

A

diastolic blood pressure (DBP)

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22
Q

T/F: Most of the improvement in cardiac output that occurs with training is attributable to heart rate.

A

False

Attributable to stroke volume

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23
Q

process by which epinephrine causes the release of glucose from the liver to allow blood glucose levels to remain high to provide fuel for the exercising muscles

A

glycogenolysis

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24
Q

the benefits of any type of exercise program are said to follow this principle

A

SAID principle (specific adaptation to imposed demands)

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25
Q

changes to the cardiorespiratory system includes these 3 improvements

A

1) cardiac efficiency (increased SV and lower HR)
2) increased respiratory capacity
3) increased maximal oxygen consumption

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26
Q

the 3 cardiac output adaptations to cardiovascular training

A

1) decrease HR at any submaximal effort, including rest
2) increased SV at rest and all intensities
3) increased maximum cardiac output

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27
Q

the 3 oxygen extraction adaptations to cardiovascular training

A

1) increased capillary density
2) increased number of mitochondria
3) increased activity of mitochondrial (aerobic) enzymes

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28
Q

T/F: A higher ratio of blood plasma to red blood cells reduces the blood’s viscosity (thickness).

A

True

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29
Q

T/F: A physical performance advantage of reduced blood viscosity is that it enhances oxygen delivery to the active skeletal muscles since the blood can more easily flow through the vessels, including the capillaries.

A

True

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30
Q

T/F: Both heart size and heart volume decrease as an adaptation to increased work demand.

A

False

Both increase

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31
Q

used to determine the rate at which oxygen is being used during physical activity

A

Fick Equation

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32
Q

Fick Equation

A

Cardiac Output (HR X SV) X Arterial-Mixed Venous Oxygen Difference (Oxygen Extraction)

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33
Q

T/F: Regular endurance training decreases parasympathetic activity and increases sympathetic activity.

A

False

Parasympathetic activity increases and sympathetic activity decreases

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34
Q

T/F: As a result of the increase in mitochondrial size and number from endurance training, there is a slower rate of muscle glycogen utilization and a greater reliance on fat as a fuel source (glycogen sparing effect) which may allow the exerciser to maintain higher intensities for longer periods of time.

A

True

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35
Q

3 neurological factors that contribute to strength gains in the early part of a resistance training program

A

1) Motor unit recruitment and synchronization
2) Rate coding
3) Diminished co-contraction

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36
Q

the frequency of impulses sent to a muscle; increased force can be generated through an increase in either the number of muscle fibers recruited or the rate at which the impulses are sent

A

rate coding

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37
Q

a motor unit’s smallest contractile response to a single electrical stimulation

A

twitch

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38
Q

a series of multiple stimuli in rapid sequence, prior to relaxation from the first stimulus, resulting in even greater force production

A

summation

39
Q

continued stimulation at even higher frequencies that summation, resulting in the greatest force production of a motor unit

A

tetanus

40
Q

types of training beneficial to provoking increases in rate coding

A

ballistic (explosive) or rapid movement

41
Q

also called the pacemaker

A

sinoatrial node (SA)

42
Q

regulates heart rate; located in the posterior wall of the right atrium

A

sinoatrial node (SA)

43
Q

two most prominent factors that influence heart rate

A

parasympathetic and sympathetic divisions of the autonomic nervous system

44
Q

at rest, the heart is mostly under the influence of vagus nerves, referred to as…

A

parasympathetic tone

45
Q

a decrease in the parasympathetic tone to the heart will have what effect to heart rate

A

increase / elevate

46
Q

stimulation of these nerves causes the release of catecholamines and innervate the SA node and ventricles

A

cardiac accelerator nerves

47
Q

the most important determinant in blood flow regulation to skeletal muscle during exercise

A

autoregulation

48
Q

3 factors for why SBP is affected more than DBP during exercise

A

1) increase heart contractility and stroke volume increase the force with which blood leaves the heart
2) muscle action requires greater force or pressure to deliver blood into the exercising muscles
3) vasodilation of the exercising muscles allows more blood to drain from the arteries through the arterioles and into the muscle capillaries, thus minimizing changes in diastole pressure

49
Q

3 ways in which blood volume is maintained during exercise

A

1) progressive increase in HR at steady-state exercise to maintain cardiac output and offset the small loss in stroke volume associated with fluid loss
2) further vasoconstriction of non-exercising muscles
3) release of vasopressin (antidiuretic hormone) and aldosterone to reduce water and sodium loss

50
Q

T/F: Cardiac output is ultimately dependent on the volume of blood returned to the right side of the heart via systemic venous circulation (venous return).

A

True

51
Q

During submaximal exercise, ventilation increases linearly with oxygen consumption and CO2 production, which occurs primarily through…

A

tidal volume

52
Q

volume of air inhaled and exhaled per breath

A

tidal volume

53
Q

T/F: Overcompensation in breathing frequency at near-maximal intensities results from an increase in CO2 output related to anaerobic glycolysis that predominates during near-maximal intensity exercise.

A

True

54
Q

fast-acting hormones

A

catecholamines, insulin, and glucagon

55
Q

slow-acting hormones

A

cortisol and growth hormone

56
Q

these responses occur under epinephrine

A

1) increase in strength of cardiac contraction
2) vasoconstriction in non-exercising muscles
3) vasodilation in exercising muscles
4) dilation of respiratory passages
5) reduces digestive activity and bladder emptying
6) stimulates mobilization of stored carbohydrates and fats for use as energy to fuel exercise
7) stimulates production (gluconeogenesis) and release (glycogenolysis) of liver glycogen
8) increases blood fatty acid levels by promoting lipolysis for use as fuel
9) affects the CNS to allow for quick thinking to help cope with impending stressors

57
Q

the production of glucose from non-sugar substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids

A

gluconeogenesis

58
Q

the breakdown of muscle and liver glycogen to yield blood glucose

A

glycogenolysis

59
Q

the breakdown/release of triglycerides in adipose tissue to free fatty acids (FFAs) for use as fuel

A

lipolysis

60
Q

T/F: Activation of the parasympathetic nervous system during exercise suppresses insulin release from the pancreas.

A

False

Sympathetic nervous system

61
Q

stimulates FFA mobilization from adipose tissue, mobilizes glucose synthesis in the liver (gluconeogenesis), and decreases the rate of glucose utilization by the cells

A

cortisol

62
Q

Prolonged elevations in blood cortisol levels have been linked with these 4 things

A

1) excessive protein breakdown
2) tissue wasting
3) negative nitrogen balance
4) abdominal obesity

63
Q

promotes protein synthesis, supports action of cortisol by decreasing glucose uptake by the tissues, increasing FFA mobilization, and enhancing gluconeogenesis

A

growth hormone

64
Q

chemical compound required for all cellular work

A

adenosine triphosphate (ATP)

65
Q

T/F: Carbohydrate is the only macronutrient whose stored energy generates ATP anaerobically.

A

True

66
Q

T/F: Glycogen is stored in both the muscle and liver, but blood glucose levels are regulated primarily through the glycogen stored in the liver.

A

True

67
Q

T/F: The carbohydrate metabolized by muscle glycogen occurs before blood glucose derived from glycogenolysis occurs.

A

True

68
Q

a series of chemical reactions that act to break down pyruvate to carbon dioxide, water, and many hydrogen-powered molecules known as NADH and FADH2

A

Kreb’s cycle

69
Q 
Rate of ATP production: very rapid
Substrate: creatine phosphate, ATP
System capacity: very limited
Utilization: high-intensity, very short-duration exercise
Limitations: limited energy supply
A

Phosphagen System

70
Q

Rate of ATP production: rapid
Substrate: blood/muscle glucose, glycogen
System capacity: limited
Utilization: high-intensity, short-duration exercise
Limitations: lactic acid production

A

Anaerobic Glycolysis System

71
Q

Rate of ATP production: slow
Substrate: blood glucose, glycogen, fatty acids, proteins
System capacity: unlimited
Utilization: lower-intensity, longer-duration exercise
Limitations: slow rate of oxygen production

A

Aerobic (Oxidative) System

72
Q

fast-twitch fibers contain more of this than slow-twitch fibers which allow them to produce 10-20% more force

A

myosin

73
Q

thick contractile protein in a myofibril

A

myosin

74
Q

3 performance characteristics that determine muscle contractility

A

1) maximal force production
2) speed of contraction
3) muscle fiber efficiency

75
Q

fibers containing high levels of this allow muscles to contract with higher speed

A

myosin ATPase

76
Q

3 reasons why slow-twitch fibers are more efficient than fast-twitch fibers

A

1) higher concentrations of myoglobin
2) larger number of capillaries
3) higher mitochondrial enzyme activities

77
Q

a compound similar to hemoglobin, which aids in the storage and transport of oxygen in the muscle cells

A

myoglobin

78
Q

A reduction of this causes muscle fatigue

A

glycogen reserves

79
Q

T/F: Metabolism increases 10-15 times above resting levels during intense aerobic exercise.

A

False

20-25 times

80
Q

4 mechanisms the body uses to give off heat

Mnemonic: ERCC - Early Risers Catch Cats

A

1) Evaporation
2) Radiation
3) Convection
4) Conduction

81
Q

heat loss in the form of infrared rays; transfer of heat from the surface of one object to another w/o physical contact

A

radiation

82
Q

the sun’s rays transferring heat to the earth’s surface

A

radiation

83
Q

transfer of heat from the body into molecules of cooler objects that come into contact with its surface

A

conduction

84
Q

transfer of heat from the body to a chair while someone sits on it

A

conduction

85
Q

heat is transferred to either air or water molecules in contact with the body

A

convection

86
Q

when wind from a fan blows over the skin

A

convection

87
Q

when heat is transferred from the body to water on the surface of the skin

A

evaporation

88
Q

prominent form of thermoregulation at rest

A

radiation

89
Q

prominent form of thermoregulation at rest

A

evaporation

90
Q

fluid intake recommendations in and around exercise

A

1) 2 hours prior to exercise - 500-600 mL (17-20 oz)
2) During exercise, every 10-20 min, 200-300 mL (7-10 oz), or based on sweat loss
3) Following exercise, 450-675 mL for every kg of body weight lost (16-24 oz for every lb)

91
Q

3 primary ways the body avoids excessive heat loss (particularly in cold environments)

A

1) peripheral vasoconstriction
2) nonshivering thermogenesis
3) shivering

92
Q

stimulation of the metabolism (as directed by the sympathetic nervous system) to increase internal heat production

A

nonshivering thermogenesis

93
Q

the most distinct difference in thermoregulation b/w men and women

A

sweating (evaporation)

94
Q

women rely on these mechanisms to regulate body heat than men

A

radiation, convection, and conduction

ACE Lesson 3: Physical Activity (1 decks)

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